09/23/06
Queens Park, Randwick NSW
Three efforts for time of:
Run 800 meters
3:36
3 minute rest
3:27
3 minute rest
3:22
Did this one in the park and finished it off with some kettlebell work and hold/yoga circuit stuff.

09/21/06
Cook & Philip Aquatic Center
BW 69.5
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
70kg bench - 2/2/2/2/2
Pull-ups deadhang with neutral grip - 13/14/12/13/13
Kind of wish I didn't go so heavy on the bench yesterday before this one, oh well, I don't think I ever did Lynne before with bodyweight bench.

09/20/06
Cook & Philip Aquatic Center
BW 69.35
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Push-ups - 15/15/12/8/7/7/6/7=77
Pull-ups - 12/9/8/7/7/7/7/6=63
Sit-ups - 12/12/11/11/11/11/11/11=90
Squats - 18/21/20/20/19/18/17/18=152
Total 382
Started off with push-ups because of station availability. Scored 359 on 10/24/05 so a major improvement there, as per usual when training down here.
Bench 50-5x2/65-1/70-1/75-1A/72.5-1/75A1
Cleans 50-1/55-1/60-1x2/62.5-1x2
Rehab work

09/19/06
Cook & Philip Aquatic Center
BW 70
For time:
40kg/95lbs Clean and Jerk, 50 reps
Time 5:51
Breakdown 10/5/10/5/3/5/2/5/5
I think I could have done a lot better on this one as I was doing the C&J's with some what alright form when I should have been just doing my best to put the weight over my head.
Weighted pull-ups pro-grip 15-3x5
30-25-20-15-10 of:
back extentions
situps
Stretch